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6 of the Best Health Benefits of Coffee Revealed
If you’re like many people, your morning doesn’t truly start until you’ve had that first cup of coffee. But did you know that besides providing a much needed caffeine boost, your daily brew is also packed with surprising health benefits? Well hold onto your mug, because we’re about to unveil some of the top reasons why you should savor every sip of that delicious java. Coffee Basics Coffee is more than just a morning pick-me-up; it’s packed with powerful compounds that can have a positive impact on your health. Caffeine is a key component in coffee. It’s known for its stimulating effects on the brain. Also, caffeine may help support cognitive function, memory retention, and focus. Other bioactive substances found in coffee include calcium, magnesium, and potassium – essential minerals that support muscle function and overall health. Turns out, your morning cup of coffee can do more than just wake you up and kickstart your day? In fact, there are some surprising health benefits to savoring a delicious brew each morning. Here are some of the top benefits of coffee you might not know about… 6 Unexpected Health Benefits of Drinking Coffee Every Day Improved Brain Function Do you ever struggle with staying focused, or experience mental fog, during the day? Well, a cup of coffee might be just what you need to give your brain a boost. The caffeine in coffee may help support various aspects of brain function. When you drink coffee, the caffeine blocks an inhibitory neurotransmitter called adenosine. This may lead to an increase in the production of other neurotransmitters like dopamine and norepinephrine, which help promote neuron firing in the brain. As a result, you may experience improved mood, memory, reaction time, and overall cognitive function. Studies have shown that regular coffee consumption may help reduce the risk of neurodegenerative issues. The antioxidants present in coffee also play a role in protecting brain cells from damage caused by free radicals. Protection Against Serious Illness Coffee also may be a secret weapon against potential illness. Its powerful antioxidants help fight inflammation and oxidative stress, two culprits behind many health conditions. These protective effects are attributed to compounds like chlorogenic acid and polyphenols found in coffee beans. Increased Energy Levels As a natural stimulant, caffeine can help increase adrenaline levels in your body. This boost in adrenaline can lead to improved physical performance during exercise. You may experience enhanced energy and endurance when drinking coffee before hitting the gym or going for a run. Not only can coffee give you an energy kick, it also can help with fat burning. Caffeine has been shown to increase metabolic rate, making it easier for your body to burn calories and potentially aid in weight loss. Lower the Risk of Mood Issues Coffee might have a positive effect on your mental health. Studies suggest that regular coffee consumption is linked to a lower risk of mood issues. The caffeine in coffee can act as a mood enhancer by increasing the production of neurotransmitters like serotonin and dopamine, which play key roles in regulating mood. Also, coffee contains antioxidants that have been shown to have neuroprotective effects on the brain, potentially reducing the risk of developing mood issues. While more research is needed to fully understand the relationship between coffee and mental health, these findings provide an intriguing glimpse into how consistent coffee consumption could offer unexpected benefits beyond just keeping you awake and alert. Improved Oral Health When you think about the health benefits of drinking coffee, oral health might not be the first thing that comes to mind. However, research has shown that coffee actually may have a positive effect on your mouth. Coffee contains compounds that have antibacterial properties, which can help fight off harmful bacteria in the mouth. This can reduce the risk of developing cavities and other dental issues. Unfortunately, adding sugar or cream to your coffee can negate these potential health benefits. It’s recommended that you drink your coffee black or with a natural sweetener. Of course, the biggest drawback here is that coffee can stain teeth. To combat this effect, there are many whitening toothpastes, whitening strips, and whitening dental procedures that can be explored to help remove the brownish teeth stains that often result from consistent coffee consumption. Potential Extended Lifespan Did you know that your daily cup of joe could potentially lead to a longer and healthier life? Studies have shown that regular coffee consumption is associated with a reduced risk of mortality. The antioxidants and anti-inflammatory compounds found in coffee play a crucial role in protecting your cells from damage and reducing the risk of serious illnesses. By incorporating coffee into your daily routine, you may be taking a significant step toward a longer lifespan. How Much Coffee Is Too Much? So, how much is too much when it comes to coffee consumption? While moderate coffee consumption can have numerous health benefits, overdoing it can lead to negative effects on your health. Most adults can safely consume up to 400 milligrams of caffeine per day, which roughly translates to about four cups of brewed coffee. However, individual tolerance levels can vary, and some people may experience jitteriness, sleeplessness, or increased or irregular heart rate even with lower amounts. If you find yourself experiencing any adverse effects after consuming coffee, it might be a sign that you’re exceeding your personal limit. In such cases, it’s best to cut back on your intake or switch to decaffeinated options. Savor the Health Benefits So, the next time you savor your favorite blend of coffee, remember that there may be more health benefits than you originally thought. However, be mindful of what you add to your coffee – those sugary syrups and creamers can quickly negate any potential health or weight loss benefits. Also, remember that moderation is key when it comes to enjoying your daily caffeinated beverage. Listen to your body and adjust your consumption accordingly to avoid potential health concerns. Be sure to consult with your doctor or healthcare professional if you experience any side effects from regular coffee consumption. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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These Are the Best Types of Salt You Should Cook With
Remember when there was only one type of salt? Salt was salt. Period. Not anymore. Salt has evolved to being much more than the pantry-staple, dark blue container with an image of a girl carrying an umbrella in the rain. Indeed, salt has become a sophisticated seasoning with specific uses and nuanced flavors, sometimes even offering a smattering of trace minerals depending on the type. Here’s a general overview of the most popular salts to eat and cook with – and what potential health benefits some types may offer. The Many Types of Salt Salt provides both flavor to food and sodium for life. That’s right, we need it to live. It’s easy to forget that we need at least 500 mg of sodium daily for vital functions in our body such as maintaining homeostasis of body fluids and healthy functioning of our muscles and nerves. Here are several flavorful types of salt that can dazzle your palate while fortifying your body! 5 of the Best Types of Salt You Should Cook With and Why 1. Table Salt Table salt, also called refined salt, is what you find in the saltshaker at restaurants and what most kitchens have in the pantry. Extracted from underground salt deposits, table salt is heavily processed to remove impurities, which can also remove trace minerals. It’s then finely ground and may have anti-caking agents, such as calcium silicate, added to it to prevent clumping. In the U.S., iodine is often added to salt as a preventive measure against health problems caused by iodine deficiency such as thyroid health issues. Stabilizers such as dextrose (a type of sugar) may also be added in nutritionally negligible amounts to keep potassium iodide from oxidizing and evaporating. Some people find that the iodine gives salt a bitter taste. Today, you can find table salt without iodine if that’s your preference. When it comes to cooking, don’t knock table salt! It has some important qualities that make it indispensable. The crystals of table salt are so fine that they can easily be compacted and measured precisely. They also distribute evenly in flour, making it ideal for baking. Table salt also dissolves easily in wet ingredients, which lends well for sauces, soups, and salad dressings. 2. Sea Salt Sea salt comes from evaporated sea water. It’s a light tasting salt and may contain very tiny amounts of up to 60 different trace minerals that are important micronutrients for health. It usually doesn’t have fillers. Sea salt can be coarse, fine, or flaky. Its color can change depending on where it comes from and which minerals it contains. Fine sea salt can be used in your saltshaker like table salt. It’s fast-absorbing, making it great for baked goods or sauces, dressings, marinades, and soups. Fine sea salt works well for rubs and spice blends – and is ideal for pasta water, brining, or other applications where large amounts of salt are used. Coarse sea salt can be useful when salting meats in advance of cooking. However, extra-coarse sea salt is best used as a finishing salt. Flaky salt is delicate and wonderful to pinch and sprinkle over a variety of foods as a finishing salt, offering a light salty flavor and crunchy texture. When looking for a quality sea salt, you may want to choose any of the following brands as they are some of the tastiest and most popular “gourmet” salts: Celtic sea salt, also called “sel gris” (gray salt), is colored naturally by trace levels of magnesium, potassium, calcium, zinc and iron. Some believe it’s one of the healthiest salts due its trace minerals (but there’s no scientific evidence that suggests this). Celtic salt is gathered from coastlines after sea water has evaporated. While it was originally only sourced from the Celtic Seas near northwestern France, it’s now sourced from other coastlines, too. It’s a coarse salt best used for finishing, but it can be used for cooking too. Fleur de Sel is a flaky sea salt sourced on the coast of Brittany, France. It’s harvested from the top of saltwater ponds. With large, flat flakes, this is a finishing salt the provides a mild salty flavor and crunchy texture. Sprinkle it on salads, baked goods, and other foods for its visual appeal and texture. Maldon salt is a flaky salt made from seawater in Essex County, England, where it has been hand-harvested since 1882 using traditional methods. It’s a favorite among chefs and is known for its pyramid shape and crunchy, soft texture. It’s a luxurious finishing salt. 3. Kosher Salt Kosher salt is a coarse, flaky salt. Although refined, it doesn’t typically contain the additives like anti-caking agents and iodine that you find in table salt, and so some prefer its flavor. The kosher name isn’t so much a reference to Jewish culinary standards as it is for its effectiveness in preparing or “koshering” meat for consumption. Its larger grains draw out moisture from meat faster. So it’s a koshering salt rather than a Kosher salt. The large, flaky texture makes it perfect for pinching and sprinkling on meat and vegetables before cooking. It’s frequently used to salt the glass of a margarita. It can also be used for every type of cooking except baking. Just remember it has less sodium content than table salt so you may need more of it to achieve the same level of saltiness. 4. Himalayan Pink Salt The beautiful peachy-pink color of Himalayan pink salt comes from its iron oxide. An unrefined salt, it’s most often sourced from a mine in Khwera, Pakistan, but can also come from Maras, Peru, in the Andes. The Andean version is slightly paler in color. Himalayan salt is generally used as a finishing salt due to its crunchier texture. Some believe it’s healthier than regular salt because it’s unrefined and has trace minerals. One study, alarmingly, found trace amounts of lead in Andean Himalayan pink salt, so you may want to check that you get the Pakistan-sourced version! 5. Black Salt Black salt, also known as Kala Namak or Himalayan black salt, is used in Indian cuisine and is pinkish brown in color. It comes from the salt mines of India, Pakistan, Nepal, Bangladesh, and other areas of the Himalayas. It’s made up of sulfur compounds, which help give it a unique smell and taste. Interestingly, black salt was first used in Ayurvedic medicine for its therapeutic properties. It has antioxidant properties, lower sodium levels, and also contains important minerals such as calcium, potassium, iron, and magnesium in trace amounts. Black salt is thought to stimulate bile production in the liver, which may help to minimize heartburn and bloating. When consumed in moderation, it may also have positive effects on blood pressure and blood sugar levels. Its potassium content may potentially help relax muscle spasms too. There’s another black salt called black lava salt or Hawaiian black salt, as it usually comes from Hawaii. This salt truly is black. It has a unique, earthy flavor making it great for dishes calling for a smoky flavor. It’s best used as a finishing salt. Salt to Taste It seems new versions of seasoned and smoked salts come out every day. You can find celery salt, garlic salt, onion salt, and a variety of smoked salts at specialty stores. They usually have the sodium content of table salt. Experiment as you wish! But remember to enjoy salt in moderation. Too much sodium in the diet is a problem. It can lead to unhealthy blood pressure levels, heart health issues, and increased risk of stroke, as well as calcium loss. The FDA reports Americans typically exceed the recommended daily limit of sodium for adults (2,300 mg, equivalent to about 1 teaspoon of table salt or less). For those on salt-restricted diet, check out salt substitutes made with potassium and other minerals. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Strength Training Exercises to Slow Aging & Prevent Muscle Loss
The number one secret to staying young is movement. Did you know that your biological age can differ from your actual age? Two people of the same age in years can have greatly varying biological ages based on their lifestyle choices, including how much and what they do for exercise. Exercise is one of the best things you can do for your brain and body. One key to healthy aging is building and maintaining muscle. If you want to slow your biological clock, strength training should be an essential part of your exercise routine. A key predictor of longevity is the amount of lean muscle mass that you have. Muscle loss as you age, or sarcopenia, is a common condition that affects aging adults. Age, sedentary lifestyle, poor nutrition, hormone changes, serious illness, medication, inflammation, and genetics can all also decrease muscle mass. Strength training and exercise can help prevent and slow down the natural loss of muscle that can come with aging. Not only can strength training make you stronger, but it also can increase your endurance, improve your mental health, and make performing everyday activities easier. Top Anti-Aging Exercise Tips Strength training is the most recommended form of exercise when trying to prevent muscle loss. Where should you start if you want to strength train? You might be wondering if you need a gym membership or if you should buy some weights. While some equipment is definitely helpful, and a local gym can be fun, they are not necessities. Investing in some dumbbells or resistance bands might be worthwhile if you like to exercise at home. And you certainly can lift weights in the comfort of your own home or yard. Best Tips for Strength Training at Home: Use Proper Form. Prioritize using proper form for each movement to prevent injury. Consider looking in a mirror or recording yourself so that you can check how you’re doing. Start with Bodyweight Exercises. Master bodyweight exercises before adding in weights. Squats, lunges, pushups, planks, and burpees can all be done without weights and are great for building strength. The Last Few Reps Should be Hard. Progress naturally and increase your intensity over time by adding in dumbbells, resistance bands, or adding reps. Aim for 2-3 Strength Training Sessions per Week. By staying consistent you will be able to see your progress and build strength. Scheduling your workouts and creating a routine time to do them will help you make them happen. Track your Progress. Keeping a workout journal to track your progress is a great way to keep you motivated and see your improvement. Warm Up and Cool Down. Start with warm-up stretches to prepare your muscles and joints for more intense movements. And then end with some cool down stretches to aid recovery and improve flexibility. Strength Training Exercises For All Ages Try these 4 specific movements: Squats, Planks, Rows, and Lunges. Modifications are included to decrease or increase difficulty and intensity and target additional muscle groups. 1. Squats Targets: Quadriceps, hamstrings, glutes. Benefits: Builds lower body strength, enhances core stability. Chair Squat: Position a chair behind you and stand with feet shoulder width apart. Lower down to the chair until your glutes touch and return to standing. Repeat. Sumo Squat: Stand with feet wider than shoulder width apart and toes pointed outward. Weighted Squat: Perform a basic squat while holding dumbbells at your shoulder or at your sides. Resistance Band Squat: Place a resistance band around your legs, above your knees. Perform the basic squat. 2. Planks Targets: Core muscles. Benefits: Strengthens core, improves overall stability and endurance. Plank Up-Down: Start in a plank position. Lower the right elbow to the ground and then the left, coming into a forearm plank position. Push up with the right hand, and then the left, returning to the starting position. Plank Jack: Start in a plank position. Jump with both feet out wide to the side as if you were doing a horizontal jumping jack. Then quickly jump the feet back together. Repeat. 3. Rows (Barbell, Dumbbell, or Cable) Targets: Back, biceps. Benefits: Improves posture, strengthens upper back. Single-Arm Dumbbell Row: Hold a dumbbell in your right hand and place your left knee and left hand on a bench for support. Let the dumbbell hand down towards the ground and row upwards, keeping your arm close to the side of your body. Repeat on your left side. Renegade Row: This movement combines a plank and a row. Start in a plank position with one dumbbell in each hand. Alternate pulling weights to hips with a bent elbow and returning to plant position. 4. Lunges Targets: Quadriceps, hamstrings, glutes. Benefits: Builds lower body strength, enhances balance and coordination. Reverse Lunge: Step one leg backward and bend both knees, so that the back knee nearly touches the ground. Raise, and step the leg forward. Repeat on the other side. Lunge Twist: Perform a forward lunge. While your knees are bent, twist at your hips towards the front leg. Step back to standing position and repeat on the other side. You can also do this while holding a weight. The Importance of Exercising Throughout Your Life A recent study examined the benefits of lifelong exercisers and found that people who were in their mid-60’s and 70’s had similar muscle mass to much younger people. Additionally, lifelong exercisers showed substantial cardiovascular fitness and aerobic endurance over other men and women the same age who didn’t exercise regularly. Exercise will do more than just have anti-aging effects of slowing your biological clock and preventing muscle loss. It positively impacts your overall health; it can help improve your mood, strengthen your brain, reduce stress, improve sleep, and protect against illness and other health problems. People who exercise and strength train through their later years can reap the benefits of greater mobility and more healthy years of life. Exercise is a crucial habit for healthy aging. You really can start wherever you are. Commit to increasing or maintaining physical activity, including strength training, going forward and your body will thank you. Exercise is a beautiful form of self-care that pays high dividends. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Best Balance & Mobility Exercises to Do at Home
Obviously, I’m a big proponent of making movement a daily part of life. But though I talk a lot about strength training—one of my favorites—as well as interval training for cardiovascular health, there’s another category of workout that needs your attention: mobility and balance exercises. Without continually strengthening and developing your balance and mobility, you’ll find your stability and movement compromised, especially as you age. After all, when it comes to your body, you must use it or lose it. Let’s delve into why these exercises are so important—along with examples you can do right at home (or almost anywhere), no equipment needed. Why Are Balance & Mobility Exercises Important? In our modern world, so many people lead sedentary lives—sitting all day at work or while on the computer. When I spend too much time sitting, I tend to get grumpy, because I have scoliosis and my body tenses up. However, I’ve found that stretching dramatically reduces my back pain and boosts both my focus and physical performance. That’s why I take regular breaks in my day to simply get up and move. As health experts have warned, sitting is the new smoking. Additional benefits of stretching include: increased blood flow to your muscles, reduced risk of exercise-related injury, improved range of motion in your joints, enhanced athletic performance, and additional protection of brain health. In fact, I’d say that, in terms of your overall muscle health, nothing is as important as stretching. I recommend taking 5 minutes every day to do it. Try this for a week and notice the improvements in how your body moves and feels. It’s even better if you schedule several of these 5-minute breaks throughout your day. Think of them as the exercise equivalent of snacks. While stretching improves flexibility and range of motion, mobility exercises also incorporate strength, ensuring the joint can move through that range of motion. As one public health report explained, optimal mobility, defined as “relative ease and freedom of movement in all of its forms,” is a key factor in healthy aging. Mobility helps us perform the necessary tasks of daily life, such as walking, getting up out of a chair or bed, working, cooking, driving, and more. The report added that impaired mobility is associated with negative health outcomes, so strategies to optimize mobility will improve health and well-being. Meanwhile, maintaining balance helps prevent falls, which can be devastating for older adults, especially women with osteoporosis or low bone density. According to a mini-review published in Frontiers in Aging Neuroscience, balance and coordination exercises are important because older adults naturally lose balance. These changes are due to “deterioration in the sensory systems (i.e., vestibular, visual, somatosensory), the cognitive system (central nervous system), and the musculoskeletal system.” But physical activity to improve balance control will help improve static and dynamic stability, quality of life, and even cognitive functions, such as memory and spatial cognition. Top 7 Exercises for Better Mobility and Balance Ready to boost your flexibility, mobility, and balance? Here are a few of my favorite moves: 1. Chest Openers Stand up straight and clasp your hands behind your back at the base of your spine. Pull your arms back and raise them up behind you. (Don’t force your arms too far; when stretching, work with the range of motion that’s comfortable.) Open up your chest as you take deep breaths from your belly. Hold for 8 seconds. 2. Neck Stretches Standing or sitting up straight, place your left hand on top of your head, above your right ear, and gently guide your head to the left side. Lengthen the right arm, fingers reaching straight down toward the ground, to intensify the stretch. After holding for 8 seconds, move the angle of your head slightly forward, so that your head is diagonal over your chest, and hold for 8 seconds. Repeat on the other side. 3. Shoulder Shrugs and Arm Circles Standing or sitting up straight, bring your shoulders up toward your ears, then back down, in a circular motion. Move your shoulders forward for several repetitions, then change direction and move them backward. Spread your arms straight out to your sides and circle your arms forward, then backward. 4. Quad Stretches For this move, you can hold on to a chair or wall if needed, but over time you can work toward stretching without a support to improve your balance. Stand up straight and bend your right leg at the knee, gripping your foot with your right hand. Tip your hips forward to point your knee straight toward the ground. Hold for 8 seconds and repeat on your left leg. 5. Spine Twists You can do this exercise sitting in a chair or lying on the ground. In a chair, sit upright and twist only your upper body to the right side, keeping your back straight. Position your right hand behind you and hold the chair seat with your left hand. Hold for 8 seconds to open up your back. Repeat on the other side. On the ground, lie down flat on your back, with your right arm out to the side, and bend your right knee across your body, pulling your knee to the left side while keeping your left side and your right arm flat on the ground. Hold for 8 seconds and repeat on the other side. 6. Single-Leg Stands or Deadlifts Using a wall or chair for support if needed, bend your right knee and raise it toward your chest. Hold for 8 seconds. Repeat on the other side. For an added challenge, make this move a single-leg deadlift: Instead of bringing your knee up, straighten your leg out behind you. Tilt your body toward the ground so that it’s flat and parallel to the floor, then return to the upright position. Repeat on the other side. 7. Yoga or Tai Chi For centuries, practices like yoga and tai chi have been helping people achieve better balance, strength, and mobility—not to mention better mental health. If you want to add gentle routines to your weekly regimen that improve these facets of your well-being, these are great options. You can find lessons (even as short as 5 minutes) led by an instructor, both online and in-person. Tana Amen’s Tips for Mobility and Balance Exercises Here are some general tips to keep in mind when you’re practicing mobility and balance exercises: Do Them Daily Remember the mantra I’ve already mentioned: Use it or lose it. You will need flexibility and balance to do virtually anything in life, so keep those skills sharp. Practice these types of exercises daily to maintain your body and brain in tip-top condition. Don’t Forget to Breathe For better focus, a mental health boost, and improved endurance, practice deep breathing as you move through the exercises. When you deep-breathe from your belly, you force yourself to slow down and concentrate, and you achieve better oxygenation of the blood. Be Gentle When you’re boosting mobility and balance, listen to your body and make sure you’re not pushing yourself past the range of motion you’re capable of. When doing balance exercises, you may need to hold on to a chair or wall for support at first. Especially when you’re just starting out, make safety a priority. Injuring yourself is the last thing you want when you’re trying to increase your daily movement. Building Your Balance and Mobility For maximizing your overall health and quality of life, mobility and balance exercises deserve your daily commitment. Plus, they don’t require a ton of time or fancy equipment. You can do them anywhere: at home, in the office, or while traveling. I promise they’ll be the gift that keeps on giving, enabling you to live your life to the fullest at any age.
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Here Are 5 of the Top Myths About Creatine Powder
If you’ve spent any time in the body building world or have been an athletic competitor, chances are pretty good you know about creatine supplementation. Indeed, many amateur and professional athletes supplement with creatine powder to enhance muscle building, increase energy during athletic performance, and improve recovery after a workout or intense exercise. However, the world of creatine is rife with misinformation. A major misunderstanding is that creatine supplementation is only for the young seeking to enhance fitness and athleticism. The truth is optimizing creative levels is for all adults of every age and its health benefits extend well beyond fitness to include improved brain function, protection against neurological health issues, and much more. Let’s dispel the myths about creatine and discover all the ways in which this remarkable nutritional supplement can help support your health. What Is Creatine? Creatine is a molecule found in the body that shares many similarities to amino acids, which are the building blocks of protein. About half the creatine in your body is made naturally from amino acids in the liver, kidney, and pancreas. The other half comes from the diet. Wild game, lean red meat, and fish (especially salmon, tuna, and herring) are excellent sources of creatine. Hence, vegetarians can have low levels of creatine, research has found. Although your body naturally replenishes creatine in your muscles, creatine supplementation can help top up your creatine stores. Creatine is needed to make adenosine triphosphate (ATP), which provides energy to your skeletal muscles. It can promote muscle growth when combined with exercise. That’s why creatine supplementation has become very popular among athletes and body builders. Creatine is also important for adequate ATP in the brain as well, which may support improved cognition. But before we dive too far into the benefits of creatine supplementation, let’s do some myth-busting! Here Are 5 Common Myths About Creatine Powder Creatine is so widely misunderstood, top scientists from the U.S., Canada, and Brazil conducted research to clarify the truth. Their findings were published in the Journal of the International Society of Sports Nutrition, in 2021. Here are five common myths dispelled with the correct information: Myth #1: Creatine Is the Same as An Anabolic Steroid Anabolic steroids are a synthetic version of testosterone and help to build muscle tissue and increase body mass. Although the physiological and performance outcomes of anabolic steroids are similar to creatine, chemically, the steroid molecule bears no resemblance to the amino acid like creatine molecule. The most important distinction between the two is that anabolic steroids are a drug (a class C, schedule-III controlled substance). It’s illegal to possess or administer anabolic steroids without a prescription. Creatine is an over-the-counter, totally legal, dietary supplement – and it has been proven to be very safe at recommended dosage levels. Myth #2: Creatine Causes Fat Gain An abundance of research shows that creatine supplementation doesn’t increase fat mass across a variety of populations. That said, those using creatine may experience weight gain as a result of increased muscle growth – not body fat. When initially beginning a creatine supplement protocol, water may increase in your muscle tissue. That’s because the creatine molecule attracts water, drawing it into your muscles. The effect is temporary. Myth #3: Creatine Hurts Kidney and Liver Function Thankfully, creatine is one of the most well-studied supplements on the market. When taken in healthy doses (3-10 grams a day) in individuals without liver or kidney health issues, it doesn’t adversely affect the functioning of these organs. Blood work can sometimes show elevated creatinine levels in individuals who supplement with creatine. When there’s an excess of creatine in the body (which can happen when supplementing), the kidneys break the excess creatine down to creatinine in order to dispose of it. Elevated creatinine levels (not caused by supplementation) can be an indicator of other health problems, such as a kidney infection or serious kidney health issues. Hence, the confusion! If you have any kidney or liver health issues, creatine supplementation is not recommended. Myth #4: You Can Exercise Less but Take Creatine and Get Stronger Unfortunately, creatine can only work its magic when you exercise; it doesn’t make you stronger by itself. Roughly 95 to 98% of muscular benefits come from the exercise, not the creatine. However, with exercise, creatine supplementation does indeed promote increased strength and muscle growth. And as a bonus, taking creatine (whether you exercise or not) can help you better retain any muscle you already have, helping to protect against muscle loss that comes with aging or immobility. Myth #5: Creatine Is Only for Male Bodybuilders or Athletes There’s a common misconception that creatine supplementation is only for male athletes and bodybuilders. Not true. Research shows that other populations can certainly benefit. For instance, numerous studies show that seniors can benefit from creatine supplementation. Also, there’s evidence that creatine is suitable for women. In fact, research suggests creatine may have a protective effect against low mood in women. That said, more research is needed on young, developing bodies and creatine supplementation. The American Academy of Pediatrics and American Society of Sports Medicine doesn’t recommend creatine use under age 18. 5 of the Best Benefits of Creatine Supplementation Now we have the myths out of the way. Let’s get into the science-backed benefits of creatine supplementation. 1. May Help Enhance Exercise Performance This is one of the most coveted benefits of creatine supplementation. It boosts your muscles’ phosphocreatine stores, which helps to increase ATP production. ATP supplies your muscle cells with energy. So, during high-intensity exercise, it makes more energy available to your muscles, allowing you to perform at maximum capacity for longer! What’s more, it boosts high-intensity exercise performance dramatically regardless of fitness level. The performance areas that may improve include strength, ballistic training power, muscle endurance, sprint ability, fatigue resistance, recovery, muscle mass, and brain function. Studies indicate creatine supplementation can boost high-intensity exercise performance by as much as 15%! 2. May Help Build Muscle Mass Fast Combined with resistance training, creatine supplementation is especially effective in promoting gains in muscle mass and strength and quick recovery. Creatine is the world’s most effective supplement for adding muscle mass, according to The International Society of Sports Nutrition. Indeed, creatine boosts the formation of proteins that increase muscle fiber size, and it raises levels of growth insulin-like growth factor, which helps increase muscle mass. It also acts quickly! In as little as 5-7 days, creatine supplementation has been shown to dramatically increase muscle size and lean body weight. It’s also particularly helpful in maintaining or increasing muscle mass, when combined with strength training, in older individuals. 3. May Support Enhanced Cognition A 2021 review noted that creatine supplementation can increase brain phosphocreatine content by up to 15% and thus enhance brain bioenergetics. This may confer a number of cognitive health benefits. Emerging research suggests creatine supplementation may help support cognition, memory, and executive function, as well as lessen mental fatigue – and may help older populations with mild cognitive issues. One study showed that sleep-deprived participants supplementing with creatine maintained better random movement generation, reaction time to choices, balance, and mood. Not all research to date shows benefits and more research is needed to more conclusively substantiate all of creatine’s cognitive benefits. 4. May Protect Against Health Issues One major factor in the development of several neurological health issues is the reduction of brain phosphocreatine. Since creatine supplementation can increase phosphocreatine levels, it may help to protect against or slow neurological health problems. Animal research indicates creatine supplementation can help protect against a drop in dopamine, which plays a major role in at least one serious progressive neurological health issue. Additionally, animal research shows that creatine supplementation may help address neurodegenerative problems that impact memory as well as brain or spinal cord injuries. Health issues that affect motor neurons may improve with creatine supplementation as well. More research is needed on humans to better understand how creatine supports neurological health. 5. May Help Promote Healthy Blood Sugar Levels Emerging research suggests that creatine supplements may support balanced blood sugar levels by boosting the efficiency of a molecule that brings blood sugar into your muscles. A 12-week study that looked at blood sugar levels in participants after consuming a high carb meal found that those who took creatine supplements and exercised showed better blood sugar levels than those who only exercised. The results are promising, but more human research is needed. More Health Benefits to Come Creatine supplementation is being explored and researched for many new areas of health, including immune-boosting and anti-inflammatory implications; heart health support; aid in fatigue-related issues; promotion of mental health; reproductive health support; skin health benefits, and more. Look for creatine monohydrate when choosing a creatine supplement as that’s the type of creatine most studies use. Also, check the supplement ingredient label to ensure you aren’t getting fillers or unwanted ingredients. Of course, it’s important to discuss the addition of any dietary supplement with your medical doctor before starting a protocol. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Avoid These 6 Habits to Prevent Brain Aging
It’s the little habits that you engage in daily that can have a big impact on how quickly your brain ages, and ultimately declines over time. You have the ability to improve your brain health at any age. You can start today, wherever you are, to help ensure healthy aging. You’ve probably considered what you can do to feel young and look younger, but have you considered what you can do to keep your brain young? As you age, your brain shrinks and decreases in cognition. Genetics factor into your brain health, including early cognitive decline and memory loss. However, there are some seemingly small negative habits that might be sabotaging your brain health. On the flip side, there are good habits that you can be aware of to keep your brain healthier and younger for longer. Here are some everyday habits that may actually be aging your brain faster brain: Brain Aging: 6 Habits to Break Today 1. Unhealthy Eating Research has shown that a healthy diet is essential for brain health. Feeding your brain and body nutritious foods and avoiding unhealthy things can build up a “brain bank” or cognitive reserve to protect against brain aging. Consider a few of these habits that may be contributing to accelerating brain aging. Consuming too much sugar. Eating too much sugar can cause oxidative stress and inflammation in your brain. Sugar can lead to excess weight gain and other health problems that can damage your brain. Not getting enough fiber. When you don’t get enough fiber, it can lead to increased inflammation and spiking blood sugar levels. By choosing a diet with adequate fiber it can help maintain steady blood glucose levels and guard against serious health conditions. Not getting enough whole foods. Instead of focusing on what foods not to eat, it might be helpful to focus on what foods you should be including in your daily diet. When you do this, naturally you will have less room and appetite to include less-healthy options. Include these 4 whole foods in your diet for healthy aging: Berries Leafy greens Fatty fish with omega-3s Nuts 2. Drinking Alcohol Alcohol doesn’t help your brain. Drinking alcohol both reduces blood flow to the brain, inhibits the growth of new brain cells, and causes brain shrinkage. Compared to non-drinkers, and light drinkers, moderate to heavy drinkers have a 57% higher chance of memory loss. Studies have shown the many benefits of breaking up with alcohol. These include better mood, better sleep, improved concentration, and better overall health. If you want to make a change, try finding a healthier alternative drink when you get the urge to drink something. Try to avoid social situations that are centered around alcohol and find a support group. Also, letting a friend know can make a big difference. 3. Not Getting Enough Sleep It can be easier said than done to get adequate sleep. Family needs, stress, work, and sickness, to name a few, can all come between you and a good night’s rest. Not getting good sleep allows toxins to build up in the brain. When you get a good night’s sleep, it essentially cleans the brain. Habits that may be hurting your sleep: Going to bed at varying times without a bedtime routine. Listening to the news or true crime podcasts before bed or watching TV. Consuming caffeine or alcohol close to bedtime. Habits that will help you get better sleep: Go to bed at a regular time. Calm your mind before you get in bed. Try journaling, yoga, reading, or meditation. Use sound therapy to reduce sleep noise disturbances. 4. Socially Isolating We are social creatures by nature who need connection. It’s no wonder that isolation can bring on cognitive decline along with a host of other health concerns. Social connectedness helps to give you a sense of purpose and belonging. In the age of technology, and with working from home being commonplace, it can be easier to live in isolation. But it’s hard to thrive physically and mentally when we are lonely. When you prioritize your relationships, it will improve your overall health and well-being, as well build your “brain bank.” 5. Not Flossing This one may seem random, but oral health is closely related to cognitive decline. Not flossing your teeth can quickly lead to gum issues which can cause serious inflammation. Gum problems can also lead to heart issues which can reduce blood flow to the brain. On top of all that, persistent gum issues can weaken the immune system. Flossing your teeth is a simple habit that can easily be added when you brush your teeth if you aren’t already doing it. 6. Not Exercising An inactive body isn’t good for healthy aging. Exercise increases blood flow to the brain, delivering oxygen and nutrients needed for healthy brain cells and better brain function. Exercising is one of the best things that you can do to protect your brain from early brain aging. A sedentary lifestyle is detrimental to your overall health. So, what can you do to fit exercise into your busy life? Plan ahead for your workouts. Scheduling exercise significantly increases your likelihood of following through. People who plan ahead are 2-3 more times likely to exercise than those who don’t. Walk more. Simply walking is one of the most accessible forms of exercise. Connect a walk to something you’re already doing, like after dinner, or during your lunch break. One of Dr. Amen’s favorite pieces of advice when it comes to walking is, “Walk like you are late.” Opt for quick, intense workouts. If you are short on time, 10-15 minutes of HIIT exercises can be done at home, or in the office. Exercise with a friend. Having someone to exercise with can be a great way to make it happen. Exercising and socializing at the same time can build stronger social connections and help lift your mood. The Takeaway Lifestyle choices inevitably affect brain aging. Taking care of your brain by taking care of your body can have a greater impact than you might realize on protecting yourself from memory loss and cognitive decline. It can be empowering to understand that there are little daily things that you can do to positively affect your brain health. Focus on letting go of one negative habit at a time and replacing it with something better. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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This Is Why You Should Use Instantized Creatine Monohydrate
If you’re into bodybuilding, or just generally staying fit, chances are you’ve heard of creatine monohydrate. But what about its instantized form? What is Instantized Creatine Monohydrate? Instantized creatine monohydrate is a modified version of creatine monohydrate, a popular choice among creatine supplement options. The process of instantization occurs when creatine monohydrate is micronized into smaller particles. This allows instantized creatine monohydrate to dissolve more easily and quickly in liquid compared to regular creatine monohydrate. This innovative process helps push creatine into your muscles instead of allowing it to float around your gut, where it can cause stomach or intestinal discomfort. Benefits of Instantized Creatine Monohydrate Instantized creatine monohydrate offers a range of benefits that can enhance your athletic performance and help you reach your fitness goals. Here are just a few… [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Improved Solubility One major advantage of instantized creatine monohydrate is its improved solubility. Regular creatine monohydrate can be a challenge to mix, leaving behind clumps or grittiness. Instantized creatine monohydrate undergoes a process that breaks down the powder into smaller particles, enhancing its ability to dissolve quickly in liquid. This improvement in solubility doesn’t alter the fundamental benefits of creatine monohydrate; it still helps support, energy, strength, and muscle mass. The difference lies in how quickly and smoothly it mixes into your pre-workout shake or post-workout recovery drink. As an added benefit, some users find that instantized creatine monohydrate causes less gastrointestinal (GI) discomfort compared to its traditional counterpart due to its enhanced dispersion in fluids. So, if convenience and mixability matter to you when choosing supplements, instantized creatine monohydrate may be worth considering. Quicker Absorption Another benefit is the faster absorption rate of instantized creatine monohydrate compared to regular creatine monohydrate. This allows the body to quickly utilize the supplement for energy production during intense workouts, leading to enhanced exercise performance and less fatigue. Reduced Bloating Additionally, instantized creatine monohydrate may cause less bloating or GI discomfort in some individuals due to its increased solubility in water. This may allow those with digestive issues to still reap the performance benefits of creatine supplementation without the common side effects. [/wc_box] Potential Side Effects and Safety Precautions While generally safe for most individuals, some who take instantized creatine monohydrate supplements may experience mild side effects such as digestive issues or water retention. It’s crucial to stay hydrated and follow the recommended dosage guidelines when taking instantized creatine monohydrate. Though rare, more severe side effects, like kidney damage, can occur with prolonged misuse or excessive dosages. Be sure to monitor your intake; cycling on/off creatine supplementation may help mitigate these risks. Always ensure your health and well-being by prioritizing safety precautions when using instantized creatine monohydrate. To minimize the risk of adverse effects, consult with a healthcare professional before starting any new supplement regimen, especially if you have underlying medical conditions or are pregnant/nursing. Additionally, it’s important to purchase high-quality products from reputable sources to ensure purity and effectiveness. How to Take Instantized Creatine Monohydrate When it comes to maximizing the benefits of instantized creatine monohydrate, timing and dosage are key. To start, it’s recommended to follow a loading phase for the first 5-7 days by taking around 20 grams per day, divided into smaller doses throughout the day. This helps quickly saturate your muscles with creatine. After the loading phase, a maintenance dose of 3-5 grams per day is typically sufficient to keep your muscle stores elevated. Taking instantized creatine monohydrate post-workout also can be beneficial since water and nutrients may be more readily absorbed into the muscles at that time. Since creatine helps draw water into your muscles, it’s important for you to stay well hydrated throughout the day. Also, it’s important to mix creatine powder with water or juice rather than acidic drinks like coffee or soda, as they may reduce its effectiveness. Consistency is key. For optimal results, aim to take it every day, even on rest days. Following these guidelines, and monitoring your body’s reactions, can help you get the most out of instantized creatine monohydrate supplementation. Support Energy and Strength with Instantized Creatine Monohydrate Overall, incorporating instantized creatine monohydrate into your workout routine may help improve muscle mass, strength gain, and overall exercise performance without the inconvenience of traditional creatine formulations. Remember to always follow recommended dosages and consult with a healthcare professional before starting any new supplement regimen. With proper usage and adherence to safety precautions, instantized creatine monohydrate can be a valuable addition to your fitness regimen. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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This Is How Magnesium and Calcium Can Help Improve Your Health!
Are you looking to supercharge your health and well-being? The perfect pairing of magnesium and calcium may help! These two essential minerals work together to support each other’s benefits and maximize their overall impact on your body. Let’s take a closer look at these two powerhouse minerals and explore how they complement each other to promote optimal health. What’s the Magnesium and Calcium Relationship? Magnesium and calcium are two essential minerals that play a crucial role in maintaining optimal health. Magnesium and calcium work together to support various functions in the body. Magnesium plays a crucial role in maintaining muscle and nerve function, blood sugar levels, and energy production. Calcium is vital for building strong bones and teeth, as well as supporting heart health. The combination of magnesium and calcium can help enhance each other’s benefits. For example, magnesium helps regulate calcium levels within cells, ensuring proper muscle contraction and relaxation. Also, adequate magnesium intake may improve calcium absorption in the body. Magnesium and Calcium: Deficiencies and Excesses When it comes to magnesium and calcium, balance is key. Deficiency in these essential minerals can lead to various health issues. Low magnesium levels may result in muscle cramps, fatigue, and even heart problems. On the other hand, inadequate calcium intake can weaken bones and increase the risk of fractures. Conversely, excessive intake of magnesium through supplements or certain medications can cause diarrhea or abdominal cramping. Too much calcium from supplements might lead to kidney stones or interfere with the absorption of other minerals like iron and zinc. It’s vital to maintain a healthy balance by consuming these minerals through a well-balanced diet and supplements, as needed. Adding Magnesium and Calcium to Your Diet When it comes to pairing magnesium and calcium in your diet, there are various options to consider. It’s important to include foods rich in both minerals for optimal absorption and brain and body benefits. Leafy Greens Start by incorporating leafy greens like spinach, kale, bok choy, and collard greens into your meals since they’re excellent sources of magnesium. Pair these with dairy products, such as sugar-free Greek yogurt or low-fat cheese, which can provide a good dose of calcium. Nuts and Seeds Nuts and seeds – like almonds, chia seeds, and sesame seeds – are also solid additions to your diet as they contain both magnesium and calcium. Consider mixing them into smoothies or sprinkling them on top of salads for a nutrient boost. Plant-Based Milk Another option is to opt for plant-based milks that are enriched with both minerals. This can be a convenient way to ensure you’re getting enough magnesium and calcium in your daily diet. By being mindful of what you consume and making intentional choices to pair magnesium- and calcium-rich foods, you can enjoy the powerful benefits of these two essential minerals in supporting overall health and well-being. Taking Magnesium and Calcium Supplements In addition to magnesium- and calcium-rich foods, supplements containing these minerals can be a beneficial addition to your daily routine. When searching for supplements, it’s essential to choose high-quality products that are easily absorbed by the body. Magnesium supplements come in various forms such as magnesium citrate and glycinate (avoid magnesium oxide). These different forms offer varying levels of absorption rates and benefits. Calcium supplements also come in different forms like calcium carbonate or citrate. It’s important to remember that supplements should never be used to replace a balanced diet consisting of whole foods. Focus on incorporating nutrient-rich foods into your daily meals and use supplements as a supportive tool when needed. Strategically incorporating magnesium and calcium supplements into your diet can help optimize your overall health and well-being. Remember, when it comes to supplementing effectively, consistency is key. Top Tips for How to Get More Magnesium and Calcium Into Your Diet [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Breakfast Ideas Try starting your day with a nutrient-packed smoothie. Blend together some leafy greens like spinach (rich in magnesium) with non-fat, plain yogurt or a plant-based milk (great sources of calcium), add a banana for sweetness, and you’ve got yourself a delicious way to kickstart your morning. Lunch & Dinner Ideas For lunch or dinner, consider making a quinoa salad. Quinoa is high in magnesium and also provides a good amount of calcium. Mix it up with roasted vegetables like broccoli and sweet potatoes for added nutrients. Drizzle some tahini dressing on top for extra flavor and an additional dose of calcium. Check Labels Incorporating magnesium and calcium into your diet through foods and supplements can be a simple and effective way to boost your overall health. Adding magnesium- and calcium-rich foods to your daily menu is a great place to start. Also, consider taking high-quality magnesium and calcium supplements—always conduct thorough research on purity and efficacy. When shopping, make it a habit to check supplement and food labels for magnesium and calcium content. This proactive approach can help you choose products that support your mineral intake goals. Stay Hydrated Also, don’t forget to stay hydrated throughout the day as water can play a crucial role in mineral absorption and overall well-being. [/wc_box] Perfect Pair of Multipurpose Minerals The magnesium-calcium combination is vital to the proper functioning of the body. These two essential minerals work synergistically to support various functions in the body, from bone health and muscle function to nerve transmission and energy production. Incorporating magnesium and calcium into your daily routine, through a balanced diet rich in these minerals or by supplementing with pure sources of these nutrients, can help you maintain optimal levels for overall health. So, harness the power of this dynamic duo by ensuring you’re getting enough magnesium and calcium each day. Your body will thank you for it! Note: Remember to consult with a healthcare provider before starting any new supplement regimen to ensure you’re taking safe dosages that align with your individual needs. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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3 Ways to Reduce Night Sweats & How to Get Better Sleep
Are you noticing changes in your sleep patterns during perimenopause and menopause? Do you wake up drenched in sweat in the middle of the night, or notice moisture on your clothes and bedding in the morning? Research has found that vasomotor symptoms, which refer to the dilation and constriction of blood vessels, are common occurrences during menopause. These symptoms include hot flashes and night sweats, which affect up to 80% of women who are reaching the end of their menstrual cycles. The good news is, we can take steps to stop night sweats and improve our overall sleep—because not enough or poor-quality slumber takes a devastating toll on the body. Here, we’ll take a look at the link between menopause and night sweats, as well as how to reduce them and get better rest through simple yet effective sleep hygiene practices. Hormonal Changes, Night Sweats, and Sleep Disturbance In order to better understand night sweats, we’ll need a quick refresher on female hormones. Women have many estrogen receptors in their body, and they produce 3 kinds of estrogen. When these 3 are in balance, women are more likely to enjoy better mood and memory, comfortable body temperature, and restful sleep. Meanwhile, another hormone, progesterone, also promotes calmer moods and better sleep. In perimenopause and menopause, changes in hormones and in the brain can trigger numerous symptoms around the regulation of body temperature. Levels of progesterone drop, which can lead to sleepless nights. Estrogen levels also plummet, which can disrupt the body’s thermostat—the hypothalamus, an area at the base of the brain—and lead to hot flashes. Women may even notice issues with their mood and memory. When hot flashes and night sweats disrupt sleep, imbalances in the appetite hormones (ghrelin and leptin) may occur. Without adequate sleep, women are more likely to have elevated levels of ghrelin, which increases appetite. This can lead to unwanted menopausal weight gain. A 2022 brain-imaging study published in Neurology found that hot flashes, especially night sweats, increased tiny lesions in the brain’s white matter. These lesions are associated with greater risk of cognitive decline, stroke, and other conditions. And a 2024 study pointed to a link between nighttime hot flashes and increases in the biomarkers of Alzheimer’s disease. Fortunately, we can take comfort in the fact that these menopausal changes don’t need to be permanent; they can resolve over time. But establishing brain-healthy habits and sound sleep hygiene practices will help you cope with this transitional period of life with less disruption and discomfort. Let’s look at some practices you can adopt right now to help stop night sweats and get better sleep. 3 Ways to Stop Night Sweats Night sweats can occur for a variety of reasons other than perimenopause and menopause, and they may signal a deeper medical issue. Or they can occur as the result of short-term circumstances, like fever, pregnancy, or as a side effect of certain medications. If you’re experiencing night sweats, you may want to rule out any potential underlying causes as a first step. But, regardless of their cause, try these 3 tips to counteract them: 1. Check Your Temperature Is your room uncomfortably warm overnight? If so, that could be worsening your night sweats. After all, when the body is overheated, its natural response is to sweat in order to cool down. It’s generally advisable to keep your room in the 60- to 68-degree range, so try 65 degrees Fahrenheit to start and adjust slightly if needed. 2. Dress Appropriately Wearing heavy fabrics to bed will only increase the likelihood of night sweats. Try changing out your warm woolens and flannels for breathable, lightweight materials like cotton. Nowadays, there are even moisture-wicking and cooling fabrics available in nightwear. Also keep this tip in mind for your bedding. Use lighter, cooler sheets, pillowcases, and blankets, rather than heavier materials. 3. Optimize Your Lifestyle Certain foods and lifestyle choices will help save—or sabotage—your sleep. For example, chili peppers can raise body temperature, interfering with sleep, so try to avoid them, especially at night. Also avoid alcohol, caffeine, high-sodium and high-sugar foods and beverages, and anything that’s ultra-processed. Make sure you incorporate regular exercise and stress-reduction techniques, too. Mindfulness, meditation, deep breathing, yoga, tai chi, and cognitive behavioral therapy are all great options to try for a calmer mind and sounder sleep. Tana Amen’s Top Tips for Better Sleep As someone who suffered from insomnia years ago, when I was battling a thyroid condition, I know how frustrating lack of sleep can be. But my struggle also helped me learn the many ways I can encourage a good night’s rest. Here are some tried-and-true strategies I recommend: Supplements Sleep medications, especially benzodiazepines like Klonopin, may seem to help you fall sleep, but they actually interfere with your normal sleep cycles and prevent the deeper rest you require. Plus, they can mess with your memory or even become addictive. Instead, reach for natural solutions in supplement form. Some possibilities are time-release melatonin, magnesium, theanine, valerian root, passionflower extract, 5HTP, GABA, and inositol. Setting the Scene To get the best sleep possible, set yourself up for success. Cover your windows with blackout curtains or blinds so that sunlight doesn’t disturb you before your desired wakeup time. You’ll also want to turn off any screens at least 1-2 hours before bedtime. Create a nightly ritual that helps your body wind down and prepare for sleep, such as reading a relaxing book, spending time in meditation or prayer, taking a hot bath, or drinking a calming chamomile tea. Whatever sleep schedule you choose, stick to it so that your body gets used to the same routine. For added support, you might want to invest in a soothing white noise machine, a light-blocking sleep mask, or a fan to keep you cool throughout the night. Health Assessment If you find yourself struggling to fall asleep or stay asleep, check for underlying causes. How much alcohol and caffeine are you consuming? Do you have symptoms of sleep apnea? Are you taking any medications that might interfere with sleep? Do you have other conditions, like chronic pain, keeping you up at night? Visit your doctor to ensure all your key health numbers are on target and to rule out or treat any underlying issues. Adding poor sleep on top of an existing health condition is likely to worsen your symptoms—and create new ones. Better Sleep for Better Health If night sweats are interrupting your slumber, it’s normal to feel uncomfortable and frustrated. But by implementing the techniques outlined above and maintaining a healthy diet and exercise routine, you can help ease the night sweats that often accompany menopause. As a bonus, these changes will improve your overall well-being. Sleep is the time when our brain cleans and repairs itself, so it’s a must for optimal memory, learning, and behavior. Over time, proper sleep helps prevent cognitive impairment, from mild forms to more advanced conditions like Alzheimer’s and other types of dementia. In fact, it helps decrease risk for all kinds of chronic diseases, while improving mood, boosting energy levels, and helping control weight. Sleep also helps us make better choices throughout our waking hours. Without enough sleep, you’re more likely to have trouble concentrating and exercise poor judgment. Lack of sleep is associated with life-altering effects like greater risk of obesity, substance abuse, and even car accidents. That’s in addition to the increased risks for everything from type 2 diabetes and depression to heart attacks and high blood pressure. In other words, prioritizing your sleep means prioritizing your health and longevity, so make sure you get your Zzzs! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Chill Out with These Healthy Summer Drink & Smoothie Recipes!
There’s no better way to enjoy delicious summer fruits and veggies, hydrate your body, and stay cool on hot days than to make healthy and refreshing summer drinks and smoothies. Fresh fruits and veggies are loaded with vitamins, minerals, antioxidants, and phytonutrients to nourish your brain and body. Including protein powder, plant milk, and plain yogurt (all with no sugar added), plus nuts/seeds provide protein for brain focus and healthy fats that can satiate your hunger for hours. Remember, your brain is 80% water and proper hydration is one of the keys to optimal brain performance. So take advantage of the summer cornucopia of mouth-watering fruits and flavorful veggies and expand your repertoire of cooling, hydrating, and tasty beverages with the following recipes. Aah! Healthy, Refreshing Summer Drink Recipes Strawberry-Lime Electrolyte Delight Forget sugar-filled commercial sports drinks and make your own healthier version with this recipe. Particularly after a workout, electrolytes lost through sweat need to be replaced. Electrolytes – such as sodium, potassium, calcium, and bicarbonate – help to promote rapid fluid absorption and maintenance of body fluids. The coconut water and lime in this recipe provide your body with loads of potassium. Unrefined salt options, like Himalayan pink salt, provides sodium plus additional electrolytes like calcium and potassium, as well as essential trace minerals. Using a small amount of maple syrup, which is lower on the glycemic index than table sugar, also provides minerals and balances drinks with a touch of sweetness. INGREDIENTS ¼ cup lime juice ½ cup purified water ⅛ tsp Himalayan pink salt 4 medium strawberries (organic is best) 1 tsp 100% real maple syrup INSTRUCTIONS Combine coconut water, lime juice, water, salt, strawberries, and one tsp of maple syrup in a blender set on a high speed until strawberries are fully incorporated. Taste and add more maple syrup if desired. Serve over ice and enjoy! Makes 3 servings. Healthy Hibiscus Cooler Tea, and especially hibiscus tea, is loaded with antioxidants and anti-inflammatory properties. It helps to support healthy blood pressure and can help balance cholesterol levels, as well as optimal liver function – and it’s delicious! INGREDIENTS 3 bags of hibiscus tea (or 1 tbsp loose hibiscus tea) 3 cups water 2 small limes (4 tbsp lime juice) Mountain Valley sparkling water (or other sparkling water or club soda) A few sprigs of fresh mint leaves Simple Maple Sweetener: 2 tbsp 100% real maple syrup 2 tbsp water INSTRUCTIONS Steep the tea in hot water for 3 minutes, then remove the bags (or strain off the loose tea). Set the tea aside to cool for about 15 minutes. To make the simple maple sweetener, combine equal parts syrup and water in a small saucepan. Stir and warm on low heat (but do not boil). Set aside. Fill four medium glasses with ice. Fill each halfway with hibiscus tea and then top each with about a tbsp of lime juice and 1 tsp of the simple maple sweetener. Stir and combine. Fill the rest of each glass with sparkling water, stirring gently to combine. Adjust taste with less sweetener or more lime juice as you wish. Top with a sprig of mint, serve, and enjoy! Makes 4 servings. No-Sugar Ginger Lemonade INGREDIENTS 2 lemons 2 tbsp grated ginger 4 cups water 2-3 drops of liquid stevia (or 1tsp of powdered stevia) – or more to taste A sliced lemon for serving INSTRUCTIONS Juice the lemons and pour into a pitcher. Add the grated ginger and sweetener. Pour water on top and stir. Taste. Add more sweetener if needed. (NOTE: This lemonade is far more tart than conventional lemonade.) Pour over ice and serve! Makes 4 servings. Ooh! Healthy Smoothies Recipes for Summer Super Clean Berries & Greens Smoothie This one delivers a phenomenal amount of antioxidants with its greens and high berry content, as well as healthy protein, and fats. Also low in sugar, it’s a great smoothie to have in the morning to fuel your day or refuel your body post-workout. INGREDIENTS 1 cup of fresh seasonal berries (strawberries, blueberries, blackberries, and raspberries) 2 cups spinach 2 scoops of unsweetened vanilla plant-based protein powder 2 tbsp coconut butter or avocado 2 tbsp chia seeds or flaxseed meal 3 cups of cold purified water 1 cup ice 5-10 drops liquid stevia (or comparable healthy sugar alternative) INSTRUCTIONS Combine ingredients in a high-powered blender until smooth, adding liquid ingredients and fruit/veggies first, followed by dry ingredients, and ice (if desired) last. Divide into two glasses, serve, and enjoy! Tropical Mango-Coconut Delight Smoothie When you really want a cold treat on a hot summer’s day, this one may hit the spot. The mango and date provide just the right amount of sweetness, tempered with healthy protein and fat. You also get probiotic-rich Greek yogurt for digestive health. INGREDIENTS ½ pound of fresh mango chunks (frozen works too) ½ cup of plain, high-protein Greek yogurt ½ cup of full-fat coconut milk 2 scoops of unsweetened vanilla plant-based protein powder 2 cups of unsweetened oat milk (or your preferred unsweetened plant milk) 1 tbsp of flaxseed meal 1 tsp of chia seeds 1 large pitted Medjool date ¼ tsp of cinnamon INSTRUCTIONS Combine ingredients in a high-powered blender until smooth, adding liquid ingredients and yogurt first, followed by dry ingredients, and ice (if desired) last. Divide into two glasses, serve and enjoy! Healthy Peanut Butter-Cacao Smoothie This one perfectly satisfies sweet-tooth cravings while delivering energizing fuel for your brain and body. INGREDIENTS 1 large banana (frozen is best) 1 ½ cup of almond milk (or your favorite plant milk) 2 tbsp of organic peanut butter 2 scoops of unsweetened chocolate plant-based protein powder 1 tbsp cacao nibs (plus extra for topping) 1 tsp Maca 2 Medjool dates 1 tbsp of flaxseed meal INSTRUCTIONS Combine ingredients in a high-powered blender until smooth, adding liquid ingredients and fruit first, followed by dry ingredients, and ice (if desired) last. Divide into two glasses, add cacao topping, serve, and enjoy! Final Tip Feel free to add healthy ingredients or make substitutions. Follow your creative impulses with your smoothie making. These beverages truly can boost your health and enhance your well-being. Enjoy one today! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Tana Amen's Best Practices for a Strong Body and Mind
Caring for both your physical body and your mental health are essential for truly feeling your best. After all, if your mental health is suffering, you won’t be able to enjoy the full advantages of a well-balanced diet and exercise plan. And without taking care of your physical body, you won’t optimize your mental health. That’s why I consider health a full-body—and mind—effort. If you’re not sure where to start, read on to learn 6 fundamental strategies for building inner and outer strength. Consider this a cheat sheet for living your life to its fullest potential. Whether you start small with just 1 of these or incorporate all of them, I promise that you’ll notice the difference. How to Feel Strong Inside & Out Inner Strength Building Techniques With mental health issues on the rise in the wake of COVID-19, it’s more important than ever to practice strategies that help us feel calmer and more centered. Here are a few of my favorites—including action steps you can take right now—for better mental health: 1. Think Positive Your thoughts create your reality. And negative thoughts create a negative reality—because they’re actually detrimental to your health, contributing to dementia, depression, anxiety, mood swings, and irritability. They affect every cell of the body. My husband, Daniel, calls them ANTs, or automatic negative thoughts. Unfortunately, doom-and-gloom thinking keeps us in a cycle of self-pity and victimhood. Among other manifestations, ANTs can include catastrophizing, all-or-nothing thinking, blaming, wallowing in guilt, or negatively comparing yourself to others. On the other hand, positive thoughts keep us looking at the brighter side of life. Your relationships and well-being improve. Your stress levels reduce. You even look younger! Action steps: Start to question your ANTs and ask if they’re really true. Recognize your negative thinking patterns and start to re-examine situations in a more positive light. Start a daily gratitude list and incorporate positive affirmations into your day. 2. Build Healthy Relationships When a landmark Harvard study tracked participants over nearly 80 years, researchers found that relationships are one of the top predictors of health. Our social connections are crucial for staving off physical and mental decline, supporting us through hardships, and even helping us live longer. Sadly, so many Americans today are suffering from the epidemic of loneliness. It’s important to not only create more genuine connections in our lives, but to ensure those relationships are as healthy as possible. Unhealthy relationships can actually damage our well-being. But great relationships don’t just happen; they’re built over time, with consistent effort and practice. Relationships require being proactive and investing your energy and effort over the long haul. Action steps: Follow the 8 principles outlined in the acronym RELATING: taking responsibility, showing empathy, listening, being assertive (yet kind), spending time together, inquiring about negative thoughts, noticing what’s going right, and offering grace to your partner. 3. Put Yourself First While many women are taught to take care of everyone else before themselves, we now know that we need to make ourselves #1—only then we can fully show up for others. Prioritizing self-care, which can take many forms, will help you navigate the ups and downs of life with more resilience. Plus, when hardships do happen, you’ll have plenty of coping strategies to help you through. Remember that taking care of your mental health means taking responsibility for your life and avoiding the blame game or a victim mentality. So, when troubles arise, ask yourself what you can do about it right now, focusing only on what you can control. Set goals and celebrate wins. Ask for support from your loved ones. These are just a few ways to put yourself first. The more you get into these habits, the more they will come naturally to you. Eventually, they’ll be second nature. Action steps: To reduce stress, reflect on your life, and help process your emotions, try meditation, prayer, deep breathing, and/or journaling. Take better care of yourself inside and out by avoiding alcohol and instead indulging with a piece of dark chocolate, a soothing herbal tea, or a hot bath with relaxing lavender oil. Outer Strength Building Techniques We need to match the above strategies for sound mental health with the utmost care for our physical bodies. Here are some of my non-negotiables for staying at the top of my game every day: Eat a Balanced Diet We’ve all heard the phrase “You are what you eat,” and that’s a problem if you’re relying on the Standard American Diet, chock-full of ultra-processed “FrankenFoods.” These create inflammation in the body and can trigger an ugly cycle of dependence—researchers have found them to be addictive in the same way cigarettes are. They also harm your mental health, while increasing your risk for dementia and many other chronic diseases. Instead, aim to fill your plate with 70% plant-based foods and 30% high-quality protein, the ratio I recommend in my book The Omni Diet. You can also eat healthy fats, like those found in nuts or avocados, but avoid trans fats or fried foods like the plague. An occasional splurge (not a binge) on a less-healthy food is fine—but make these rare. I suggest the 90/10 rule, which means sticking to a healthy diet 90% of the time. And don’t forget to drink plenty of water to stay hydrated. Practice Healthy Movement Exercise isn’t just something we do for 30 or 60 minutes a day—we must all make healthy movement a way of life. Yes, you’ll want to commit to a routine of strength training three days a week (both upper and lower body moves), to strengthen your bones, build muscles, and enjoy a more toned appearance. And interval training is a must for busting stress, boosting endurance, and improving cardiovascular health. But you should also work movement into your life in other ways throughout the day. Take the stairs instead of the elevator. Go for frequent walks—as a bonus, getting out in nature provides instant stress reduction. Enhance your flexibility with sessions of yoga, tai chi, or qigong. Or take up a martial art to feel seriously empowered and work toward a worthy goal (I got black belts in both Tae Kwon Do and Kenpo Karate). When movement becomes a part of your life rather than just another daily chore, you’ll reap round-the-clock benefits. Maximize Brain, Heart, and Gut Health Practices like eating a healthy diet, exercising, and reducing stress levels all contribute to a healthier heart, so if you’re following the list above, you already have a great start. And because your heart and brain are connected and communicating through blood flow, a healthy heart will also help protect your mind, mood, and memory. Get check-ups regularly to make sure you don’t have high blood pressure, diabetes or pre-diabetes, coronary artery disease, or other conditions. You’ll also want to care for your gut, often called the body’s “second brain.” Scientists are discovering just how much gut health impacts our overall health, from maintaining a strong immune system to improving mood and mental health. They’ve also found that, thanks to the gut-brain axis, the gut (like the heart) is in constant communication with the brain. To boost gut health, avoid pesticides, dairy, processed meats, excess sugar, food additives, and alcohol. Consume foods and supplements that are rich in probiotics and prebiotics. Know Your Own Strength We often don’t know our own strength—mental or physical—until it’s tested. And we usually find out that we’re much stronger than we think. Still, it’s important that we take steps to strengthen the body and mind before we need to face those challenges. With any or all of the simple strategies above, you’ll feel better prepared for anything that comes your way. You’ll also be well-equipped to overcome setbacks, age with grace, inspire your loved ones, and live every day with more joy. I’ve learned from experience that these goals are worth working for! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Here's How Food Sequencing Can Help Your Blood Sugar!
There’s an exciting new diet trend making a splash on social media. Surprisingly, it has promising data behind it! This new sensation is called food sequencing. What Is Food Sequencing? Until now, much attention and research surrounding diet has been focused on what we eat, how much we eat, or when we eat. This new distinct approach to eating, also known as nutritional or nutrient sequencing, is all about the order in which we consume our food. Food sequencing holds that simply following a specific eating order of your macronutrients (fiber, protein, healthy fats, and carbohydrates) can confer some important health benefits. Indeed, research suggests that nutritional sequencing may result in more moderate blood sugar spikes after a meal, as well as an increase in the release of the satiety hormone called glucagon-like peptide 1 (GLP-1). If you want to support healthy blood sugar levels – while increasing satiety and general health – food sequencing may be worth a try. Here’s a closer look. Food Sequencing to Support Healthy Blood Sugar Levels The practice of eating macronutrients in a certain order for health reasons isn’t new. However, research on the effects of food sequencing as a means of quelling blood sugar spikes is relatively recent. And while most of the studies conducted have been small, their results are impressive. A 2014 Japanese review study found that in individuals with established blood sugar problems, simply eating vegetables before carbohydrates (compared to carbohydrates before vegetables) resulted in significantly less increases in blood sugar levels post-meal and better overall blood sugar level maintenance long-term (a period of 2½ years). A more recent 2023 review of 11 studies suggests that the most effective sequencing for supporting healthy blood sugar levels post-meal (as well as increased release of GLP-1) is the following macronutrient order: First: Fiber-rich vegetables Second: Lean protein and healthy fats Third: Carbohydrates (such as rice, potatoes, pasta, bread, and fruit) A 2019 study enlisted 15 people who were in the beginning stages of consequential blood sugar issues. They were given three separate meals with macronutrients in three different sequences. When the participants sequenced their meals with salad (vegetable) first, and then after 10 minutes, grilled chicken (protein) and ciabatta (carbohydrate), they had the most favorable outcomes in terms of blood sugar levels and insulin release compared to the others. Blood sugar levels were a full 40% less than when the ciabatta (carbohydrate) was consumed first! Scientists theorize that eating fiber, fat, and protein ahead of carbohydrates may be what delays stomach emptying, which may slow down the absorption of sugars from the carbohydrates in the bloodstream. These findings show that food order can impact blood sugar in significant ways. Food ordering provides a new way to address blood sugar maintenance that may be easier for people to do than restrictive diets. There are many benefits that come from keeping steady blood sugar levels such as better brain function, reduced cravings, less fatigue, steady mood, and less risk of developing degenerative health issues related to blood sugar and circulation, to name a few. Food Sequencing and Satiety As noted already, nutrient sequencing is associated with increased levels of the satiety hormone GLP-1. GLP-1 basically slows digestion and tells your brain you’re not hungry. That’s why popular drugs for managing weight and blood sugar (i.e., Ozempic) are designed to mimic GLP-1. Although the increase of GLP-1 associated with food sequencing is moderate, it may potentially aid in managing weight. Veggies Before Carbs Here’s the take-home, shorthand message of nutritional sequencing: Eat veggies before carbs. It’s important to emphasize that more research is still needed to better understand and quantify the suggested benefits of nutrient sequencing. The data isn’t yet conclusive enough to merit altering your diet, especially if what you’re doing is working. On the other hand, if you feel inclined, experts say try it out. It’s certainly not a bad practice to consume your nutrient- and fiber-rich vegetables, healthy fats, and lean proteins before carbs. Of course, consult your primary care doctor first. If you have had trouble with disordered eating, food sequencing isn’t recommended. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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